Archive for December, 2012

Saturday, December 8, 2012 @ EIRC

Warm-up.

Front Squat 3 @ 308, 3 @ 352, 3 @ 396
http://www.youtube.com/watch?v=AV897Qsaz-U

Military Press 3 @ 70/80/90% using 210 as working max.
3 @ 143, 3 @ 165, 5 @ 187 – nice and easy.

Speed DL with 90lbs of Chains 2 x 3 @ 264 + chains, 2 x 3 @ 308 + chains – good speed off the floor and into lockout.

Yoke worked up to a few sets at 600-650lbs for 50 feet testing out our new yoke. The verdict…this is the best yoke I have ever seen.

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Training Log – Log Press/Chins

Posted: December 7, 2012 in Uncategorized
Friday, December 7, 2012 @ EIRC

Warm-up.

a1) Log Press 3 x 3 @ 212, 2 x 3 @ 234
a2) Chins 30 total reps

b1) Lat PD/Row 2 x 15
b2) Psuh-ups 2 x 15

c1) Log Curls 3 x 10
c2) Face Pulls 3 x 15

Tuesday, December 4, 2012 @ EIRC

Warm-up.

Box Jumps 3 x 5 @ 36″

Squat 4 x 4 @ 376, 2 @ 429 (belt), 2 @ 484 (belt), 8 @ 376

Stir the Pot + Rollout 4 x (6cw+6ccw+6ro)

Sandbag Load 2 x 10 @ 200lbs to 42″ – this was killer at the end of the workout.

This workout was a killer. I am going to experiment with using a lighter event on my lower body day as an accessory exercise.

Saturday, December 1, 2012 @ UF Gym Renfrew

Warm-up.

DB Snatch 5 @ 80lbs, 5 @ 100lbs – each arm.

Log Press 5 x 3 @ 235 – technique focus.

Squats 2 x 3 @ 315, 2 x 3 @ 365, 2 x 3 @ 405 – these didn’t feel heavy but I never did find the groove. Just felt unnatural the entire time.

Stretching.

Monday, December 3, 2012 @ EIRC

Warm-up.

a1) Bench Press 2 x 5 @ 132, 5 @ 220, 5 @ 264, 2 x 5 @ 286, 5 @ 264 – widened my grip about an inch on each side to alleviate biceps pain. Seems like it worked but it will take a little getting used to.
a2) DB Row 3 x 10 @ 130lbs

b1) Steep Incline DB Press 2 x 15 @ 65lbs, 15 @ 50lbs – this angle was killer on the shoulders and triceps.
b2) Defranco BPA 3 x 20

c1) Band Pushdowns with Slow Negative 3 x 12
c2) DB Hammer Curls with Slow Negatives 3 x 12

Solid workout tonight, finished with pretty pumped up triceps haha.